Many people consider the stretch between Thanksgiving and New Year’s a crapshoot and use the post-holiday lull to get their health and fitness game back on track. After all, the season is usually filled to the brim with food, drinks, and parties. But here’s the thing: You’re not most people. Throwing your wellness routine out the window until January just won’t fly.
There are plenty of super-doable ways to avoid tanking your health and fitness progress during the holidays while still enjoying everything merry and bright. Use the following expert-backed tips to finish the year strong without missing out on any fun.
- ABOUT OUR EXPERTS: Kaitlyn Comeau, R.D., P.N.1-S.S.R., is a registered dietitian, fitness instructor, and habit and recovery coach. Chris Mohr, P.h.D., R.D., is a registered dietitian and fitness and nutrition advisor at Fortune Recommends Health. Shivani Amin, M.D., is a functional medicine physician. Rachel MacPherson, C.S.C.S., C.P.T., is a strength and conditioning specialist with Garage Gym Reviews.
Commit To Post-Breakfast Walks
Even when you’re exhausted from last night’s holiday party, a little morning movement can go a long way in keeping you on track with your goals. “A 30-minute walk after breakfast is a fantastic habit for helping you manage stress and ensure you get in some physical activity before the business of the day completely takes over throughout the holidays,” says Rachel MacPherson, C.S.C.S., C.P.T., a strength and conditioning specialist with Garage Gym Reviews.
Walking after a meal also helps regulate blood sugar and digestion, so a post-breakfast stroll is a great way to kickstart your day, especially during a season of hearty meals and delicious sweets, she says. “If you can rope your family or friends into walking with you, it could be a great way to socialize, as well, but don’t feel guilty for taking a little alone time to get some fresh air,” she notes.
Switch Cardio To Short, Effective HIIT Sessions
If you don’t have time for long cardio sessions amidst all the seasonal festivities, don’t sweat it. “On busier days, squeeze in short high-intensity interval sessions between errands and gatherings,” suggests Kaitlyn Comeau, R.D., P.N.1-S.S.R., a registered dietitian, fitness instructor, and habit and recovery coach. “These quick workouts increase energy, help you maintain strength, and keep you active without a major time commitment.”
Read More: 7 HIIT Workouts That Incinerate Fat
What that could look like: 20 to 30 seconds of intense work (think burpees, jump squats, or sprints), followed by 10 to 60 seconds of rest for a total of four to eight rounds, Comeau suggests. If you only have 15 minutes, pick three to five exercises and cycle between 20 seconds of hard-effort work and 10 seconds of recovery, cycling through your moves until you hit that time mark. “It’s quick, effective, and perfect for days when you’re pressed for time,” she says.
Don’t Underestimate Hydration
Hydration might not feel like much of a game-changer for your health amidst all the indulgences of the holidays but it makes more of a difference than you might think. “Start each day with a glass of water and keep a bottle on hand, especially if you’re consuming caffeine or alcohol,” says Comeau. “This simple habit supports energy and skin health and can help curb excess snacking.”
When alcohol comes into the equation, Comeau recommends drinking a glass of water between each alcoholic drink. “Not only does this approach help keep hydration in check and prevent hangovers, but it also maintains a balance that allows for enjoyment without overindulgence.”
Embrace Mocktails
Speaking of which…“Alcohol is often abundant around the holidays, but limiting the booze or swapping it for mocktails can keep you feeling clear-headed and help you avoid the excess calories and sugar spikes that come with too many drinks,” says functional medicine physician Shivani Amin, M.D.
Drinking too much alcohol can also disrupt sleep, sap you of energy, and increase your appetite since it temporarily increases serotonin levels, which can affect hunger and food cravings, according to Amin. Skipping alcohol, or even limiting yourself to one drink per gathering, can make a big difference. (We promise these functional mocktail recipes will be the talk of any party they make an appearance at.)
Go All In On Protein
You may already be pretty cognizant of the importance of protein—and continuing to put it at the center of your plate throughout the holidays is a good move. “Make it a goal to have about one gram of protein for each pound of your body weight every day,” says Chris Mohr, P.h.D., R.D., a registered dietitian and fitness and nutrition advisor at Fortune Recommends Health. (Here’s how to increase your protein intake to hit that mark.) Not only does protein help you maintain muscle mass, but it also keeps you fuller for longer, which might limit overindulging, he says.
On days you know will end in extravagant holiday meals, MacPherson recommends focusing on lean protein and veggies earlier in the day, saving the carbs, fats, and higher-calorie sweets for later. “This can help create a balanced day of eating by shifting around your macronutrients,” she suggests.
Practice The ‘Rule Of One’
“The ‘rule of one’ involves choosing one dessert or treat per event and savoring it slowly so you can really try to enjoy every bite,” Amin says. Instead of trying to cut out holiday sweets entirely (which can feel restrictive), it’s better to savor small servings of what you love, she recommends. What’s more, one treat enjoyed fully often feels much more satisfying than grazing through sweets mindlessly, Comeau adds.
The rule of one allows you to balance holiday enjoyment with your overarching health goals (by limiting your sugar intake, which we all know can wreak havoc when unchecked) so you can appreciate your choices instead of feeling deprived or regretful, Amin says.
Don’t Slight Your Sleep
Sleep is crucial for both handling holiday stress and managing the temptation of second and third helpings absentminded sweets-eating, says MacPherson. Why? A lack of sleep can increase ghrelin, the hunger hormone, which can trigger a stronger desire for carb-heavy foods and increase your daily caloric intake, she explains.
Read More: Leptin—The Weight Management Hormone You Should Know About
A well-rested body also gives you more energy to move throughout the day—a requirement for sticking to your workout routine and feeling fully present during family gatherings, according to MacPherson. Aim for seven to nine hours of shut-eye a night, and do your best to stick to your usual bedtime routine, she suggests. Late nights are common during the busy holiday season, but going to sleep and waking up at the same time every day helps improve your sleep efficiency. So while it’s definitely worth it to stay up playing board games with your family after a holiday meal, don’t make midnight viewings of Elf a habit on the nights you’re home.
Encourage Active Family Outings
It can be relaxing to hang around the house with your loved ones all day long during the holidays (and sometimes that’s the move!), but suggesting family activities that involve physical activity, like hiking, walking or running a turkey trot, taking a group exercise class, or playing a family game of flag football, can do your body good and keep you in a health-focused frame of mind, according to Mohr. Fun experiences like these keep the whole family active—and might just become new holiday traditions!